:max_bytes(150000):strip_icc()/Health-GettyImages-2149879743-451b3264719e4f63ba0277889e154683.jpg?w=780&resize=780,470&ssl=1 "Which is best for weight loss and heart health")
Many people substitute egg whites for whole eggs because whites are lower in calories and cholesterol. However, egg yolks can provide essential nutrients and support the heart.
Both whole eggs and egg whites can be nutrients in a balanced diet, but when it comes to weight management, egg whites may be the wiser choice.
Egg whites have less than half the calories of a whole egg and are high in protein. This makes it a good option for people who want to lose weight while still getting enough protein.
However, whole eggs may have a heart health benefit. Although research is mixed, some studies have linked eating one whole egg per day to higher HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol. Higher HDL levels may help reduce the risk of heart attacks and strokes.
Whole eggs also provide you with protein as well as vitamins, minerals, and heart-healthy fats that support overall health.
Here’s how the nutrition of one large egg compares to that of two large egg whites, a common substitution for a whole egg:
| Whole egg | Two egg whites | |
|---|---|---|
| Calories | 72 | 34 |
| Crabs | 0.48 grams (g) | 0.48g |
| Protein | 6.24g | 7.2g |
| Fat | 5g | 0.1g |
| Sodium | 64.9 milligrams (mg) | 109.6 mg |
| Cholesterol | 207 mg, or 69% of the Daily Value (DV) | 0 mg |
| Vitamin A | 90.5 micrograms (mcg) or 10% of the DV | 0mcg |
| Vitamin B12 | 0.513 mcg, or 21% of the DV | 0.06 mcg, or 3% of the DV |
| Vitamin B2 (riboflavin) | 0.21 mg, or 16% DV | 0.29 mg, or 22% DV |
| Vitamin D | 49.5 international units (IU), or 6% DV | 0 IU |
| Choline | 169 mg, or 31% DV | 0.726 mg, or 0% DV |
| Selenium | 15.6 mcg, or 28% of the DV | 13.2 mcg, or 24% of the DV |
Both egg whites and whole eggs provide protein, selenium, and riboflavin (B2). Egg whites contain almost no fat or cholesterol and are much lower in calories. Most of the protein is found in the whites, but the yolk still provides some. It takes about two egg whites to equal the amount of protein in a whole egg.
Whole eggs provide vitamin A and are much higher in vitamin B12. They are also one of the few natural sources of vitamin D and are rich in choline, a nutrient that supports brain and nerve function.
Eggs, whether whole or just the whites, offer benefits beyond weight management and heart health.
Whites in particular are an excellent source of protein. Two egg whites can replace a whole egg and provide a little more protein. It is also a complete protein, providing all the essential amino acids your body needs. Egg whites also contain no cholesterol, so they can be a smart option if you already have high cholesterol (although saturated fat, not the cholesterol in eggs, is more likely to raise blood cholesterol levels).
Whole eggs, on the other hand, contain a variety of nutrients that may be beneficial for muscle growth. One study found that people who ate whole eggs immediately after resistance training had greater muscle protein synthesis (the process of building new muscle tissue) compared to eating egg whites alone.
Eggs are also a good source of vitamin D, which is essential for maintaining strong bones. One study found that eating eggs may help increase the production of alkaline phosphatase, a group of enzymes that can strengthen bones.
Both egg whites and whole eggs can fit into many diets. Here is the one that best suits the type of diet you are following:
- Low-calorie diets: Egg whites can be useful for low-calorie diets because they reduce calories while increasing protein intake.
- High protein diets to gain muscle: Studies suggest that whole eggs are more effective for building muscle. Still, egg whites can be a good option if you need to meet your protein goal with less fat and calories.
- General and balanced diet: For most adults, eating one to two eggs a day can be a nutritious part of a balanced diet.
- Diets low in cholesterol: If your doctor has recommended that you follow a low-cholesterol diet, egg whites may be a better option.
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:max_bytes(150000):strip_icc()/Health-GettyImages-TooMuchVitaminD-12e084bd4c1a45acb3b987b685b59fae.jpg?w=390&resize=390,220&ssl=1 "5 serious side effects linked to taking too much vitamin D")
